This is a high intensity plyometric exercise. This exercise is performed with both legs and is sometimes called "frog hops." This exercise can be performed on a flat surface or up stadium steps (taking two or three steps at a time). Please note that this exercise should not be performed on concrete steps due to extreme jarring of the joints.

Begin with low intensity hopping on two legs for 3 seconds, gradually increasing the depth of the squat and the jump height until maximal effort is achieved. The focus should be on the quick reversal of downward motion to upward motion with every bound. Bounding should be continued for approximately 10 seconds with all-out effort. Progress can be measured over time by assessing the total distance bounded on a flat surface.

Individuals might consider separating each repetition or series of bounds with 30 seconds of rest. Never perform more than 10 repetitions of this exercise in training. Remember, less is more with plyometrics; emphasize quality over quantity.